Abdominal-Exercise- Lying Leg Raises

Abdominal-Exercise- Lying Leg Raises

Abdominal Exercise

 

Lying leg raises work the transverse abdominis. This exercise works the core, especially the lower abs. Lying on your back with your legs extended and arms at your sides, perform a lying leg raise. Lift both legs to a 90-degree angle and slowly lower them to the starting position. Keep your chin tucked and neck neutral during the movement. Weights or resistance bands can make this move harder. Alternating raising one leg at a time intensifies this workout. Lying leg raises should be done slowly and correctly to maximise results and avoid injury. 2-3 sets of 8-12 reps improves posture, balance, and abdominal strength.

 

Muscles Targeted: Lying Leg Raises

 

Lying leg raises work the abs. This exercise requires lying on your back with arms bent at your sides, palms down, and legs straight out in front of you. You then raise both legs to a 90-degree angle and hold for a few seconds before slowly lowering them. This exercise targets the "six-pack" rectus abdominis muscles. This movement also engages your stomach obliques, which stabilise your body. The slight elevation of your hips strengthens and tones gluteal muscles. As you get stronger, slow down each repetition or raise one leg instead of two for added resistance.

 

Form and Technique

 

Any exercise, especially abdominal exercises like lying leg raises, requires proper form. Keep your core tight and avoid arching your back. Lifting both legs at once should be done with only the abdominal muscles and as straight as possible. Each exhalation should keep the hips on the mat or bench. Hold for a moment and slowly lower both legs. For best results, inhale during lowering and exhale during raising. Keep the tempo steady. Keep a gap between your chin and chest and press your low back into the mat when lifting your legs to maximise abdominal muscle tension without straining your lower back.

 

Benefits of Lying Leg Raises

 

Lying leg raises strengthen the core and abdominal muscles. This exercise helps you lift groceries and other heavy items. It works deeper muscles than crunches and sit-ups, reducing lower back pain. For a complete workout, this move works your hip flexors, glutes, and thighs. Holding your body up while raising your legs can also improve balance. Lying leg raises improve posture, stress, and breathing in addition to fitness. Allowing your breathing to deepen as you lift your legs to the ceiling relaxes the body and improves oxygen flow. Lying leg raises improve heart function, which boosts energy and muscle growth.

 

Variations of Exercise

 

Abdominal and lower body muscles are strengthened by the lying leg raise. Lying on your back with your hands at your sides and legs straight out in front of you, perform this exercise. Raise your straight legs as high as you can, then slowly lower them to the starting position. For more resistance, use ankle weights or a weighted bar between your feet. Sitting on an incline bench targets different lower body muscles and increases intensity. For more challenge, add bent knee raises or scissor kicks.

 

Tips to Remember

 

• Lay flat on the mat and press your lower back into the floor. This protects your lower back and works your abs instead of other muscles.

• Raise and lower your legs straight and close together. This exercise targets core muscles better.

• Breathe properly during this exercise. Exhale and inhale as you lift and lower your legs. This maintains form and intensifies each repetition for better results.

 

Conclusion

 

Lying leg raises strengthen abdominal muscles and core strength. Properly performing the exercise prevents injury and maximises results. Start with low reps and increase as core strength improves. Lying leg raises can be done without equipment, so they can fit into any fitness routine regardless of budget or gym access. This exercise can also be used for rehabilitation after surgery or injury if supervised by a doctor or physical therapist.

Due to their simplicity and ability to target the lower abs and hip flexors, lying leg raises are essential to an effective abdominal workout regimen. Users can safely and effectively reach their fitness goals with this core-challenging exercise. This powerful abdominal movement can benefit anyone with proper form and progression!


In Short:

 

Steps involved:

  1. Lie down on your back with your arms and palms on either side of your body.

  2. Keep your legs and feet together and as straight as possible.

  3. Then, slowly raise your legs to a 90 degrees angle then pause at that position, or as high as you can reach your legs, and then slowly lower your legs back down.

  4. The movements must be slow so that you do not utilize momentum which enables you to exercise very effectively.

 

Do’s:

  1. Position your lower back into the floor. While lowering your legs, stop once for a while to feel your back lifting up from the floor.

  2. Keep your legs together and keep your inner thighs engaged.

  3. Inhale when you lift your legs up and exhale when you take them down.

 

Don’ts:

  1. Don’t allow your lower back to arch off or lift from the floor.

  2. Don’t let your legs come apart.

  3. Don’t hold your breath during the exercise because your muscles need oxygen during the workout.